Announcements

We will only have 9am and 10am classes Friday 4/7/2023. Regular scheduled classes for Saturday.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

1:00 Machine

50ft Empty Sled push (Or 10 Box Step Ups)

10 Ring Rows

5 Inch Worms

Metcon (Time)

Individual Version:

5 rounds

300m Run (Or 400m Row)

50′ Dumbbell Lunge Walk (50s/35s)

15 Bench Press (135/95)

Partner Version: Teams of 2

5 rounds

500m Row (split)

100′ Dumbbell Lunge Walk (50s/35s)

30 Bench Press (135/95)

Mini Pump (No Measure)

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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